Sports at home
All, without exception, dream of a slim figure. But, unfortunately, for many reasons, not everyone can afford to visit gyms, swimming pools or fitness centers. There are some not difficult sports exercises which can be executed in house conditions.
The main exercises, which are focused on all newcomers to training, is training the press. These exercises tighten the abdominal muscles, making it flat. For this exercise you need to choose a flat and hard surface. We lie down, at the same time bending the legs at the knees, and stretch our arms shoulder-width apart in front of us. Gently lift the back to a vertical position, with the hands pull forward. Easy go to the starting position. For those who are just starting a workout, each exercise must be repeated no more than ten times. Later, their number can be increased or changed the position of the legs. For example, if you raise your legs above the floor by about thirty degrees, the load on the abdominal press will increase. When training the press, you can use weights for 24 kg or 12 kg.
Training the muscles of the arms
At home, the easiest way to do exercises to train your arm muscles. And this lightness lies in the fact that for the load it is not necessary to use special dumbbells or weights, you can use the available materials. For example, it is comparable to the strength to pick up a plastic bottle and fill it with water. As the load increases, we increase the size and volume of water.
Using weights for training, you diversify the training process by working out the muscles stabilizers and increasing endurance.
Thigh muscle workout
This exercise is the next exercise of the abdominal muscles. In the prone position, we will raise the legs 45 degrees from the floor, begin to spread the legs to the side and bring them together or cross them, while the legs cannot be lowered to the floor. As in the first exercise, you need to do ten such manipulations.
Training the muscles of the buttocks
The next step is training aimed at tightening the muscles of the buttocks. To do this, move to a standing position. We put the legs on a little more than the width of the shoulders, arms stretch forward. We begin to squat, carefully straining the muscles of the buttocks. Gradually, you can increase the load, pulling out alternately the legs forward, while the hands should be on the belt. It is also possible to complicate the exercise if the extended leg is bent at the knee ninety degrees. In any chosen variant, the back should be kept straight. These exercises also strengthen the back muscles.
Back muscle training
Exercises for the back are necessary, not only to straighten your posture, but also to improve your physical well-being. Often, back pain starts from the modern, monotonous lifestyle, which turns into leg pain, foot pain, and many other unpleasant diseases that cause a lot of problems and inconveniences. To strengthen your back muscles, lie on the floor. Hands pull forward. The body should be relaxed. We take a deep breath, then lift the shoulders and upper torso when the body is raised, you need to stand still and mentally calculate to five, and return to the starting position. Like all exercises, his works ten times. Then we kneel, and with our hands we rest on the floor. First, pull the right arm forward and the left foot back. We harden in this position and mentally count to ten, return to the starting position. Then we repeat this exercise, changing hands.